The subconscious speaks a different language then the conscious mind. The subconscious understands images, metaphors and symbols. It operates on an emotional level and any emotion, positive or negative has great charge and energy for the subconscious. It is not analytical. For instance, if we have misplaced our keys, the conscious mind will think analytically about the problem. It goes through a dialogue something like: "Well, I didn't go in the bedroom so my keys can't be there. I didn't go in the living room. I had them when I went to the grocery store. Maybe they are in the kitchen!" The subconscious works differently. You would close your eyes, take a deep breath and exhale, and relax. You would then ask insidewhere your keys are. And an image appears of your keys on the kitchen counter. Or you might hear the words, "In the kitchen." Or you might just "know"they are there.
I've outlined below the basic steps of how to do self hypnosis. Anyone of can practice self hypnosis. However, those suffering from severe mental illness or recovering from trauma may need guidance or a doctor's permission.
Please feel free to all or email if you have any questions! Contact info. on the website.
Steps of Self Hypnosis May 2011
By Sue Schmidt, Certified Hypnotherapist
(720) 890 7453
- Find a comfortable, quiet place where you will not be disturbed
- Formulate a goal. Think about something you would like to change, let go of, experience or understand. Or some way you would like to feel
- From the goal create a Suggestion
- Deepen the Breathing
- Progressive Muscle Relaxation
- Count backwards from 10 to 1
- Repeat your suggestions silently to yourself
- Visualize Yourself doing/being the suggestion
- Count up from 1 to 7
- End with the command to feel awake, alert and relaxed
Step 1: You may have to enlist the cooperation of family, roommates etc. to respect your need for privacy for 20 minutes.
Step 2: A goal is a 5-7 word sentence that you honestly believe is doable for you. For Example: I want to lose 10 lbs.
Step 3: A suggestion is brief phrase created from the goal that uses imagery, and emotion to give it power. It is always stated in the present tense.
For example: I eat healthy food in portions the size of my fist.
Step 4: Breathing: close your eyes, rest your hands on your belly. Feel the hands rise on the inhale, fall on the exhale. Slow the breath down.
• Step 5: Progressive Relaxation: Relax all the little muscles of your scalp and let that relaxation flow into forehead. Your forehead relaxes and your mind relaxes.
• The little muscles around your eyes relax and that relaxation flows into your checks and jaw. Your jaw relaxes and your whole face lets go
• The relaxation continues flowing through your neck and shoulders and as your shoulders relax, you release all your worries, tensions and fears. Just letting go.
• The relaxation continues to flow down your arms and out your hands. Your arms and shoulders let go. Your shoulders relax away from your ears you release all your worries, fears and tensions.
• This warm heavy feeling of relaxation flows through your back, and chest. And body sinks into the surface beneath you.
• The relaxation continues through your thighs, knees, calves, ankles and feet.
Your whole body feels warm and relaxed. Your whole body is letting go.
Your whole body feels warm and relaxed. Your whole body is letting go.
• You are breathing in relaxation. Breathing out stress and tension. With each breath you are becoming more and more relaxed.
• Every muscle in your body is letting go. Every muscle is melting. Simply feel yourself sinking deep. Sinking deep into the surface beneath you.
Step 6 : Count from 10 to 1: Get ready to go down now.
10………9………going deeper……….8………….7………you are safe………6……more and more relaxed………5……….4…………3………………...even deeper than you were before………2…………..1……….
Step 7: Repeat Suggestions Silently to yourself
Step 8: Visualize yourself doing being the suggestion
Step 9: Count up: It is time to come back now. And when you awaken you will feel relaxed, refreshed and alert, ready to resume your day. In a moment I will count from 1 to 7 and with each ascending number you will become more and more awake. Getting ready to come back now……
1….you will remember everything you need to…….2……….you are becoming more and more awake………3……..coming back now……feeling good………4……you will take this feeling of peaceful relaxation with you into your day………..5……wiggling fingers and toes………6……blinking your eyes……..7!
(snap fingers)
Step 10: You are awake now. Feeling good. Feeling alert and relaxed.
The best way to use this particular script is to first write down a goal. Then, create a suggestion from the goal and write that down. Then record your voice giving cues to slow and deepen the breath. Record yourself reading the progressive relaxation. Record your suggestions. Use the word “I”
For Example: I eat healthy food and stop when I am full.
Record Steps 9 and 10 as written. Listen to the recording 3-4 times a week for 3 weeks at a minimum. Do not do more than once a day.
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